Monthly Archives: October 2019

Pullups, HSPU and Reverse Lunges then KBS, Pushups and Deadlifts

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Every 90 seconds for 18 minutes (3 sets of each)

  • Round 1 – 6 to 8 x Strict Pullups
  • Round 2 – 6 to 8 x Handstand Pushups
  • Round 3 – 8 x Single Arm Kettlebell Overhead Reverse Lungs with KB in Left Hand @ 24kg
  • Round 4 – 8 x Single Arm Kettlebell Overhead Reverse Lunge with KB in Right Hand @ 24kg

Then 5 rounds for time

  • 21 x Kettlebell Swings
  • 15 x Pushups
  • 9 x Deadlift @ 165lbs

Results: Part 1 did all 8 reps except for one round of HSPU where I only did 7. Metcon in 11:06.

Crossfit Open WOD 20.2 (scaled)

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Was in Richmond Virginia last week and dropped into West End Crossfit. It was just a 5 minute walk from my hotel, really nice people, great workouts.

AMRAP in 20 minutes

  • 4 x Dumbbell Thrusters @ 35lbs (Rx is 50lbs)
  • 6 x Toes to Bar
  • 24 x Double Unders

Results: This one played to my strengths… 554 reps (16 rounds plus 10 reps).

Bench Press and Rows then Pushups and Run

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Every 90 seconds for 12 minutes alternate between the two stations

  • Station 1: 8 x Dumbbell Bench Press
  • Station 2: 8 x Dumbbell Rows each side

Then for time

  • Run 800m
  • 21 x Manmakers @ 35lbs
  • Run 400m
  • 15 x Manmakers
  • Run 200m
  • 9 x Manmakers

Then 3 rounds of 30 seconds work / 30 seconds rest (9 minutes total) of

  • Side Plank Left
  • Side Plank Right
  • V-Ups

Results: Used 50lbs dumbbells for the bench and rows. Metcon 19:27.

Crossfit Open WOD 20.1 (scaled) then Pullups and Handstand Hold

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10 rounds for time (15 minute time cap)

  • 8 x Ground to Overhead @ 75lbs (Rx is 95lbs)
  • 10 x Burpees Over the Barbell

Then 3 rounds of

  • 8-10 x Strict Pullups
  • Rest 30 seconds
  • 45 second Handstand Hold
  • Rest 60 seconds

Results: Metcon 8 rounds plus 3 reps 🙁 Used snatches for the G2OH. Pullups 5-7-6 unbroken each round.

A Sunday WOD

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A slightly modified version of a workout Lisa brought home from her Gym. One round of

  • 50 x Pushups
  • 50 x Split Squats Left Leg (rear foot on floor)
  • 50 x Split Squats Right Leg
  • 50 x Air Squats
  • 50 x Shoulder Taps
  • 50 x Reverse Lunges
  • 50 x Squat Jumps
  • 50 x Lateral Bound
  • 50 x Pullups (was Jumping Jacks)
  • 50 x Lateral Lunge
  • 50 x Situps (was Bicycles)
  • 50 x Mountain Climbers (R+L = 1)
  • 50 second Plank

Results: I didn’t time it, just worked my way through each exercise. For shoulder taps and lunges I did R + L = 2 reps, Lisa did R + L = 1 rep. Takes a long time to work through it all so up to you how long you want to spend. Either way it a good high volume workout.